Freehand fitness is a correct and effective exercise method. Generally speaking, the form of fitness is divided into two ways: equipment and unarmed. Compared with equipment fitness, unarmed fitness is much more flexible and can be exercised anytime and anywhere. The following introduces the correct and effective exercise methods of unarmed fitness.

Correct and effective exercise methods for unarmed fitness 1 1. Sufficient exercise intensity

Whether exercising in the gym or at home, if you want to grow muscles, you must be able to ensure that you have enough exercise intensity. Only when the intensity of exercise is improved can we break through the original physical limitations and grow muscles. If your body can adapt to a certain amount of exercise, you should gradually increase the intensity and constantly stimulate muscle growth. Only in this way can we effectively gain muscle.

Second, progressive overload movement.

Don't stop when you are tired. When you feel tired and want to stop, you can force yourself to do more weight-bearing exercises several times. Can make your muscles get the most comprehensive and efficient stimulation, and make your muscles get breakthrough growth.

Third, increase the amount of training

The amount of training refers to the weight * the number of groups * the number of times you exercise. When you exercise again, you should improve your training. If the amount of training is kept at the same standard during the exercise, it is difficult for the body to break through and the amount of exercise relative to the muscles is very small. After half a month's unarmed exercise, we should appropriately increase the amount of training to better stimulate muscles.

Correct and effective exercise methods for unarmed fitness II. What are the methods of unarmed fitness?

1, jump on your knees

Bend your knees and jump The main muscles you exercise are quadriceps femoris and calf muscles.

Bending and jumping is a simple and effective unarmed exercise. When you practice for a period of time, you will find that your jumping ability will increase sharply, because after a period of exercise, your first quadriceps of thighs have been strengthened, and at the same time, your calves have become more developed, so your explosive power of lower limbs has made great progress.

When doing this action, try to practice in a place where the ground is not too hard, which is good for your knees.

Step 2 squat on one leg

The muscles stimulated by one-leg squat are mainly quadriceps femoris, biceps femoris and gluteus maximus.

One-legged squat can be regarded as an upgraded version of squat, because it can be completed by standing on one leg, so the difficulty has increased a lot. But correspondingly, compared with the simple squat, the one-legged squat with much more difficulty is much more interesting. Of course, this action makes people feel more interesting because it is too difficult. For boys, challenging things are always interesting, so they are often willing to challenge this difficult fitness action.

In the process of doing this action, when the right leg is bent, the left leg should be kept in a straight line, so as to achieve the greatest difficulty and more excitement! After practicing for a period of time, you will find that not only the strength of lower limbs has increased a lot, but also the balance ability has improved a lot. The most important thing is that your challenge spirit has been exercised. From then on, there will be more exciting challenges in your life waiting for you to realize. Are you excited about this?

Step 3: diamond push-ups

This action can also be seen as an enhanced version of push-ups. After practice, the dimension of your chest muscles will rise! Of course, in addition to the chest muscles, the size of your arm circumference and back muscles will also increase.

If a 30-year-old adult can do 30 standard push-ups, his physical fitness is up to standard, but if he can do 30 diamond push-ups, it shows that his physical fitness is higher than that of his peers.

This action looks no different from ordinary push-ups, but when you do it, you will find that his action is much more difficult than the latter, because the distance between his hands is almost zero, so his chest and triceps are under greater pressure.

Second, how to arrange the specific schedule of unarmed fitness?

I believe that many people who like to exercise with their bare hands will have such troubles more or less. They know what moves they want to practice, but they don't know how to arrange their fitness schedule. Perhaps, some people will feel that there is nothing to worry about in the fitness schedule. If they want to practice, they will practice. If they don't want to practice, they will not practice! Of course, if you just want to pass the time through fitness, this idea is really understandable.

But in fact, many people want to build a better figure through unarmed fitness, which means that fitness is a very serious matter for them, so we must take it very seriously. Only in this way can the effect of unarmed fitness achieve the best effect. Next, let's talk about the schedule of unarmed fitness.

We take a week as a unit. It's neither too long nor too short. The length of time is almost just right. You can see whether your fitness is effective in a week. Try to exercise your legs on Monday and have a good rest for the next two days. Although the legs are resting, the upper limbs cannot be idle, so you can choose to practice your back on Tuesday; The recovery time of latissimus dorsi is a little longer, so for the next three days, let the back muscles have a good rest and exercise the abdominal muscles on Wednesday and Thursday.

On Friday, the back muscles have recovered almost, and then you can practice your chest muscles; Finally, let your body rest on Friday and Saturday, and you can jog. Jogging can also help muscle recovery, but you need to keep a constant speed during jogging and try not to accelerate, because jogging at this time is to make tired muscles recover as soon as possible. Maybe someone will say, why didn't you mention when to practice? Actually, it's not necessary, because, even if you exercise with your bare hands, there are many movements that involve the strength of your hands to some extent.

Third, what to do after fitness?

After the fitness, the first thing to do is to stretch the ligament. The importance of stretching ligaments is self-evident. If the ligaments are not stretched in time after fitness, the muscles will become very stiff. This is because when you exercise, the garbage digested in your body is not removed in time. One of the functions of stretching ligaments is to accelerate the discharge of these wastes from your body. However, if the ligaments are not stretched in time, these wastes will accumulate in the body and the muscles will become stiff.

The next step is to replenish nutrition in time after stretching. For example, eggs and soybean milk rich in protein. Of course, we should pay attention to a balanced diet in order to stay healthy. Therefore, it is necessary to eat more fruits and vegetables.